Month: September 2012

Flat Bill

WOD 120904 In 20 minutes: Find a 1 RM Back Squat 2 min at each station. 1 min rest between stations row for calories ring dips kbs (55/35) box jumps (24″/20″) wall balls (20/14) deadlift (185/115) burpees Score is total reps of all stations combined Remember we are not having a 10am members class this …

Flat Bill Read More »

Success

WOD 9/4/12 Back Squat: 1X3 @ 80%, 1X1 @ 90%, 1X1 @ 95%, 1X1 @ 100% 1X1 @ 95% – rest 3:00 between sets. -then-   3 rounds for total reps of: 2 minute AMRAP of: 5 Squat Clean to Thrusters 135/95# 25 Double-Unders   *Rest 1 minute. 1 minute AMRAP of: Burpees   *Rest …

Success Read More »